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  6. Olive oil vs. Mayonnaise

Olive oil vs. Mayonnaise — In-Depth Nutrition Comparison

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How are Olive oil and Mayonnaise different?

  • Olive oil is richer in Vitamin E , and Monounsaturated Fat, while Mayonnaise is higher in Vitamin K, Choline, and Polyunsaturated fat.
  • Mayonnaise covers your daily need of Vitamin K 86% more than Olive oil.
  • Olive oil contains 4 times more Vitamin E than Mayonnaise. Olive oil contains 14.35mg of Vitamin E , while Mayonnaise contains 3.28mg.
  • Mayonnaise is lower in Saturated Fat.

Oil, olive, salad or cooking and Salad dressing, mayonnaise, regular types were used in this article.

Infographic

Olive oil vs Mayonnaise infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Olive oil
Olive oil
2
:
8
Mayonnaise
Mayonnaise
Contains more Iron +166.7%
Contains less Sodium -99.7%
Contains more Calcium +700%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +1900%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%
Olive oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 0% 0% 1% 1% 0% 0% 0% 0%
Mayonnaise
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 8% 1% 9% 2% 83% 5% 7% 1% 13%
Contains more Iron +166.7%
Contains less Sodium -99.7%
Contains more Calcium +700%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +1900%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Olive oil
Olive oil
1
:
9
Mayonnaise
Mayonnaise
Contains more Vitamin E +337.5%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +170.8%
Olive oil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 287% 0% 0% 0% 0% 0% 0% 0% 0% 0% 151%
Mayonnaise
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 66% 6% 0% 3% 5% 0% 11% 2% 4% 15% 408%
Contains more Vitamin E +337.5%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +170.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Olive oil
Olive oil
1
:
4
Mayonnaise
Mayonnaise
Contains more Fats +33.6%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Olive oil
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Mayonnaise
75% 22% 2%
Protein: 0.96 g
Fats: 74.85 g
Carbs: 0.57 g
Water: 21.65 g
Other: 1.97 g
Contains more Fats +33.6%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Olive oil
Olive oil
1
:
2
Mayonnaise
Mayonnaise
Contains more Monounsaturated Fat +333.2%
Contains less Saturated Fat -15.2%
Contains more Polyunsaturated fat +324.7%
Olive oil
14% 75% 11%
Saturated Fat: 13.808 g
Monounsaturated Fat: 72.961 g
Polyunsaturated fat: 10.523 g
Mayonnaise
16% 23% 61%
Saturated Fat: 11.703 g
Monounsaturated Fat: 16.843 g
Polyunsaturated fat: 44.69 g
Contains more Monounsaturated Fat +333.2%
Contains less Saturated Fat -15.2%
Contains more Polyunsaturated fat +324.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Olive oil Mayonnaise
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Glycemic Index ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Olive oil Mayonnaise Opinion
Net carbs 0g 0.57g Mayonnaise
Protein 0g 0.96g Mayonnaise
Fats 100g 74.85g Olive oil
Carbs 0g 0.57g Mayonnaise
Calories 884kcal 680kcal Olive oil
Fructose 0.05g Mayonnaise
Sugar 0g 0.57g Olive oil
Calcium 1mg 8mg Mayonnaise
Iron 0.56mg 0.21mg Olive oil
Magnesium 0mg 1mg Mayonnaise
Phosphorus 0mg 21mg Mayonnaise
Potassium 1mg 20mg Mayonnaise
Sodium 2mg 635mg Olive oil
Zinc 0mg 0.15mg Mayonnaise
Copper 0mg 0.019mg Mayonnaise
Manganese 0mg 0.007mg Mayonnaise
Selenium 0µg 2.3µg Mayonnaise
Vitamin A 0IU 65IU Mayonnaise
Vitamin A RAE 0µg 16µg Mayonnaise
Vitamin E 14.35mg 3.28mg Olive oil
Vitamin D 0IU 7IU Mayonnaise
Vitamin D 0µg 0.2µg Mayonnaise
Vitamin B1 0mg 0.01mg Mayonnaise
Vitamin B2 0mg 0.019mg Mayonnaise
Vitamin B5 0mg 0.172mg Mayonnaise
Vitamin B6 0mg 0.008mg Mayonnaise
Folate 0µg 5µg Mayonnaise
Vitamin B12 0µg 0.12µg Mayonnaise
Vitamin K 60.2µg 163µg Mayonnaise
Tryptophan 0mg 0.017mg Mayonnaise
Threonine 0mg 0.055mg Mayonnaise
Isoleucine 0mg 0.065mg Mayonnaise
Leucine 0mg 0.095mg Mayonnaise
Lysine 0mg 0.072mg Mayonnaise
Methionine 0mg 0.035mg Mayonnaise
Phenylalanine 0mg 0.057mg Mayonnaise
Valine 0mg 0.074mg Mayonnaise
Histidine 0mg 0.026mg Mayonnaise
Cholesterol 0mg 42mg Olive oil
Trans Fat 0.187g Olive oil
Saturated Fat 13.808g 11.703g Mayonnaise
Omega-3 - DHA 0g 0.005g Mayonnaise
Monounsaturated Fat 72.961g 16.843g Olive oil
Polyunsaturated fat 10.523g 44.69g Mayonnaise
Omega-6 - Eicosadienoic acid 0.03g Mayonnaise
Omega-6 - Linoleic acid 38.942g Mayonnaise
Omega-6 - Gamma-linoleic acid 0.125g Mayonnaise
Omega-3 - ALA 5.331g Mayonnaise
Omega-3 - Eicosatrienoic acid 0.002g Mayonnaise

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Olive oil Mayonnaise
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
36%
Olive oil
43%
Mayonnaise
Minerals Daily Need Coverage Score
2%
Olive oil
13%
Mayonnaise

Comparison summary

Which food is lower in Sugar?
Olive oil
Olive oil is lower in Sugar (difference - 0.57g)
Which food contains less Sodium?
Olive oil
Olive oil contains less Sodium (difference - 633mg)
Which food is lower in Cholesterol?
Olive oil
Olive oil is lower in Cholesterol (difference - 42mg)
Which food is lower in glycemic index?
Olive oil
Olive oil is lower in glycemic index (difference - 0)
Which food is lower in Saturated Fat?
Mayonnaise
Mayonnaise is lower in Saturated Fat (difference - 2.105g)
Which food is cheaper?
Mayonnaise
Mayonnaise is cheaper (difference - $0.8)
Which food is richer in minerals?
Mayonnaise
Mayonnaise is relatively richer in minerals
Which food is richer in vitamins?
Mayonnaise
Mayonnaise is relatively richer in vitamins

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Olive oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171413/nutrients
  2. Mayonnaise - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171009/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.